Anayesetsabe kukumbukira kuti ndizochita ziti zomwe zingapangitse bwino kumanga thupi? Ndikufunikiranso kufufuza mfundo zina zabwino. Mukangoyamba kuchita izi mwatsatanetsatane, zimakhala zovuta kwambiri chifukwa pali minofu yambiri, ndipo ngakhale minofu yowunikira imakhala ndi minofu yothandizira (synergists) ndi minofu ya stabilizer yomwe imathandizanso.
M'nkhani ino, ndikuganizira kwambiri za zigawo zofunikira kwambiri za thupi ndi zigawo zabwino kwambiri zolimbitsa thupi. Chifukwa pali zozizwitsa zambirimbiri, ndasankha zosakaniza zowonjezereka komanso zothandiza kwambiri pamitengo yambiri yaulere, makina ndi masewero olimbitsa thupi.
Ngati ndinu wogwirizanitsa thupi ndipo muyenera kupanga zovuta zanu za minofu pang'ono, onani Hugo Rivera's Bodybuilding site kuti mudziwe zambiri.
(Ine ndangogwirizanitsa kamodzi ndi chitsanzo chochita masewera olimbitsa thupi, ngakhale kuti chikhoza kubwerezedwa m'magulu amtundu wotsatira.)
Kulemera kwa Kulemera kwa Zolemetsa za Mitsempha Yambiri
Miyendo
Pewani kumbuyo kumbuyo ndi mawondo akutsatira pamapazi osati kusunthira kapena kuweramitsa pamayendedwe a mwendo.
- Squat
- Magazini a Leg
- Kuwonjezera kwa malamulo
- Mphuno yamoto
- Maungulo
- Ng'ombe imadzutsa
- Kuwonongeka
- Mphamvu yoyeretsa
Kulemera kwa Kulemera kwa Zolemera Zojambula Zopangira Zida
Zida
Yesetsani "kunyenga" pochita masewera olimbitsa thupi pogwiritsa ntchito chifuwa kapena chifuwa chosuntha. Limbikitsani kuyang'ana pa minofu yolingalira.
- Miyala
- Zovuta
- Kusokoneza
- Zimalonda
- Makina apamwamba
- Mphamvu yoyeretsa
Zochita Zolimbitsa Thupi Zojambula Zobwerera
Kubwerera
Bwererani kumbuyo, lolani mutu ndi kupanikizira mapewa pamodzi pamene mukuchita masewera olimbitsa thupi.
- Mizere - yokhalapo kapena yokhotakhota
- Pulldowns
- Pullups
- Shrugs
- Kuwonongeka
Kulemera kwa Zolemetsa Zochita Zojambula Pamodzi
Mapepala
Musagwiritse ntchito mapepala ophatikizana chifukwa ndi chimodzi mwa zovuta kwambiri-ndipo mwinamwake chimodzi mwa zinthu zofooka kwambiri m'thupi. Musagwiritsenso ntchito mobwerezabwereza mobwerezabwereza kutsogolo ndi mbali kumadzuka. Mukamagwiritsa ntchito mzere woongoka, gwiritsani ntchito kwambiri, ndipo musakwezeko kwambiri chifukwa izi zingayambitse kukhudzana.
Kulemera kwa Zolemetsa Zojambula Zogulitsa Zoweta
Maphwando
Kumbukirani kupanikizitsa phokoso palimodzi pamene mukuchita masewera olimbitsa thupi.
- Maungulo
- Kuthamangitsidwa kwa Hip
- Zowonjezera za Hip
- Mbalame ya mbalame
- Kuwonongeka
Zolemera Zochita Zochita za Mimba Yamimba
Abdominals
Palibe chosowa choti muchotseko kuti muzitha "kutulutsa" pakatikati. Zonse zomwe mukuyenera kuchita ndi kulimbitsa abs mwakukonzekera zochitika pamimba.
- Kusinthana
- Mwendo wololera ukuwuka
- Kusintha (zoletsedwa)
- Zilipo
Kulemera kwa Kulemera kwa Zofupa kwa Zifupa za Chifuwa
Chifuwa
Ngati mukupeza kuti muli ndi mapewa opweteka ogwira ntchito yosindikizira bench, chitani makina osindikizira a bench m'malo mwake.
- Bench press - apulumuke ndi kutsika
- Pec chitetezo
- Ntchentche yothamanga
Zomwe zili pamwambazi ndi zosankha zokwanira kuti magulu onse a minofu ayambe ndizosiyana siyana komanso njira zamakono zomwe zilipo.
Ngati mukufunika kusakaniza mfundo zolimbitsa thupi, yesetsani kutsogolera .